Are you struggling to find healthy, tasty low oxalate recipes? Look no further! Here is a list of my favorite, tried and true, low oxalate recipes.
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About a Low Oxalate Diet
Who Needs a Low Oxalate Diet?
Before we dive into my favorite low oxalate recipes, it is important to understand who needs to look for low oxalate recipes. Oxalate is most known for it’s role in kidney stones. However, only people who have high levels of urine oxalate need to limit how much oxalate they eat. A 24-hour urine test with a stone panel will measure how much oxalate is in your urine.
If you have uric acid, calcium phosphate or other kinds of kidney stones, cutting out oxalate from your diet will not reduce your risk for kidney stones.
If you have calcium oxalate kidney stones and high levels of urine oxalate, it is important to follow a low oxalate diet. But, it is important to remember that healthy eating for calcium oxalate kidney stone prevention is much more than oxalate. How much calcium, protein and added sugar you eat all play a role. And, of course, we can’t forget water. Drinking a lot (around 3 liters for most people) of water is probably the most important thing you can do to prevent kidney stones.
What Is a Low Oxalate Diet?
A low oxalate diet does not require 100% avoidance of oxalate. For most people, limiting oxalate to around 100mg per day (while getting in enough calcium) is sufficient to lower urine oxalate to safe levels. Aiming for 100mg of oxalate per day allows for small portions of many traditional “high” oxalate foods such as nuts, seeds and whole grains.
You may notice that these low oxalate recipes do not necessarily completely avoid “high” oxalate foods. Rather, the recipes might have small amounts of some higher oxalate foods. I recommend these recipes because they can easily be incorporated into a diet that limits oxalate to 100mg per day.
Low Oxalate Foods
There are many low oxalate food lists floating around the internet. Unfortunately, many of them are inaccurate. The Harvard oxalate list is considered to be one of the most accurate oxalate lists. I have used the information from the Harvard list and standardized portions to create an easy to follow low oxalate list for you!
Top 25 Low Oxalate Recipes
Low Oxalate Salad Recipes
What is better than fresh mozzarella!? This salad is full of low oxalate fresh veggies, some crunch from sunflower seeds and a tasty cilantro vinaigrette.
A summer favorite! Fresh tomato, cucumber, onion and toasty bread cubes coated in a garlicy red wine vinaigrette.
Arugula is one of my favorite low oxalate greens. It is great as a base for a salad, or as a topping for dishes like eggs and pizza for a peppery punch!
Kale is another great low oxalate green veggie! Use it in salads, or cooked as a side dish. This recipe has a small amount of pecans, which are a moderate oxalate nut choice. You could leave them off, or swap them for pistachios for an even lower oxalate salad.
Low Oxalate Breakfast Recipes
What is it about quiche that feels so decadent and fancy!? This healthy, crustless quiche packs some extra veggies. A perfect, healthy, weekend breakfast!
Oatmeal is a wonderful whole grain that is low in oxalate. Try this baked oatmeal recipe as a way to spice up your traditional bowl of oatmeal in the morning.
Omelets can be a great way to sneak some extra veggies in! Try this omelet with low oxalate onions and mushrooms.
Low Oxalate Entrée Recipes
Balsamic vinegar is wonderful way to add flavor to food without salt. And, cranberries are a great low oxalate fruit.
A healthy alternative to fried egg rolls! Crunchy cabbage and carrots with ground chicken with tasty Asian flavors.
Comfort food made kidney stone friendly! These sloppy joes are both a great low sodium and low oxalate recipe.
A healthy alternative to fried falafel – make your own at home!
This honey mustard sauce will be a new favorite! Try it on chicken or as a salad dressing in addition to salmon.
Serve this low oxalate recipe with a side of roasted veggies for a simple meal that feels fancy!
A perfect weeknight go-to low oxalate recipe. Try this stir fry with chicken, shrimp or steak. Feel free to mix up the veggies with your favorite low oxalate options. Try cooking in a wok* to feel really legit!
Try this delicious salsa on fish too!
Chickpeas (or, garbanzo beans), are a very low oxalate bean choice. Use them in place of meat at meals for a healthy low oxalate plant based option!
Tender, flaky cod with an amazing low sodium spice rub. Serve a little rice or corn and a green veggie like broccoli!
Low Oxalate Side Dish Recipes
These amazing Brussels sprouts have been in my regular rotation for years. Enjoy!
An Eastern European classic! Sweet and tangy braised red cabbage. Cabbage is a wonderful, versatile low oxalate vegetable.
Broccoli is another surprising low oxalate recipe choice. A 1/2 cup of chopped broccoli only has 1mg of oxalate. Enjoy it roasted, steamed, grilled or sautéed!
Cucumbers are one of my favorite go-to snack veggies. Try cucumbers as a side dish too! This recipe has a few peanuts in it, but you could leave them off to make it an even lower oxalate recipe.
Have you tried this amazing veggie? I also think that baby bok choy are adorable! Use low sodium soy sauce or coconut aminos* to lower the sodium.
This crunchy zucchini goes with nearly any meal!
Low Oxalate Dessert Recipes
Did you know that too much added sugar can contribute to kidney stones? Try this low sugar banana pudding recipe for a sweet treat!
Panna Cotta is one of my favorite desserts to make in the summer, but it is delicious all year round! Top it with some low oxalate blueberries, strawberries, peaches or blackberries. Yum! I love making desserts in adorable little ramekins*, and panna cotta is perfect for that! I also like to make individual apple crisps in ramekins* too!
Low Oxalate Recipe Resources
Vincent was dumbfounded when he was told to follow a low oxalate diet and couldn’t find accurate information. He started Low Oxalate Kitchen as a way to share accurate low oxalate recipes and information.
Matt is a trained chef who creates low oxalate recipes and meal plans. He started this venture when his wife was diagnosed with kidney stones and they were both confused about what to eat on a low oxalate diet.
Jill Harris is a nurse who has dedicated her life to kidney stone prevention nutrition. She has some wonderful low oxalate recipes on her site.